Tips and Tricks to Avoid Gardening Aches & Pains

Spring has arrived, and with the new season comes warmer weather, sunshine, and for many of us, a desire to get outside and work on gardens, flower beds, and other areas around our yards. Yard work and gardening can be a very physically tasking activity, but something as simple as a brief warm up before getting started can help avoid injury. Take a brisk walk around your yard and do some light stretching, especially of your back and arms, to get your body ready for the task. There are several more tips that can help you avoid aches and pains while making your garden beautiful.

1. Warm up: You might not think about stretching or warming up like you would for a workout before tending to your garden, but it can be a very important step in preventing injury! Yard work and gardening can be a very physically tasking activity, so a brief warm up before getting started can help. Take a brisk walk around your yard and do some light stretching, especially of your back and arms, to get your body ready for the task.
2. Maintain good posture: Gardening and yard work often involves a lot of bending, kneeling, and twisting. Make sure you stay aware of your posture and body position so that you’re giving your body the correct support it needs. Bend your knees and lift with your legs instead of your back and move your body instead of twisting.
3. Use the right tools: If you’re moving several plants, large amounts of dirt or soil, or any other heavy items, use a wheelbarrow or garden cart. Once again, stay focused on maintaining good posture, especially when lifting, and ask for help if you need it. Also, if you have trouble kneeling or bending, invest in long-handled tools to alleviate some of the pressure on your joints, and if you do need to kneel, use knee pads or a gardening pad, or even a stool to sit on to avoid kneeling altogether.
4. Take your time: Don’t try to complete all of your gardening tasks in one outing, especially if it’s been a while. Time your work in 30-minute stints and take time to stretch and rest in between. Gardening can be a relaxing task, so take your time and enjoy the process while also taking care of your body!
5. Listen to your body: If your back starts to ache, or your knees begin to hurt, take a rest. Also be sure to remember the little things like sunscreen or a hat to block you from the rays, gloves to keep your hands protected, and staying hydrated. When you’re finished for the day, a good stretch will help keep your muscles from getting too sore.

Use these tips and tricks to keep yourself as fresh as your garden this summer! However, if you do find yourself in need of joint or spine care, visit the Trinity Health Of New England website for more information on orthopedic care throughout the region, including physical and occupational therapy, the Spine Institute of Connecticut, and the Connecticut Joint Replacement Institute.